It is believed that unsaturated fats, such as fish oils, olive oil, and some nut or seed oils (such as canola, soybean, or flaxseed oil), as well as nuts, are the primary sources of fat for people following the Mediterranean diet (walnuts, hazelnuts, and almonds). It is possible that these sorts of oils will have a beneficial effect on the heart.
This is found in olive, canola, peanut, sunflower and safflower oils, and in avocados, peanut butter and most nuts. It's also are part of most animal fats such as fats from chicken, pork and beef. Polyunsaturated fat. This is found in sunflower, corn, soybean and cottonseed oils.
Mediterranean diets tend to have a moderate amount of fat, but most of it comes from healthy fats. The carbohydrates in Mediterranean-style diets tend to come from unrefined, fiber-rich sources like whole wheat and beans.
Each component of the Mediterranean Pyramid provides pleasant tastes and positive health effects (2). Total fat content of the Mediterranean Diet is around 30 percent in Italy and around 40 percent in Greece.
Staples of the Mediterranean diet include fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil. In lesser amounts, poultry, eggs, cheese and dairy are consumed.
Mediterranean cuisine is defined by the food and preparation methods used by the inhabitants in the Mediterranean region. That is to say, the food of the people living along the Mediterranean Sea, from Spain to Morocco through Italy, Greece, Tunisia and other countries.
extra virgin olive oilOne of the hallmarks of the Mediterranean Diet is extra virgin olive oil. It's a heart healthy fat—a “good fat”—that helps to make Mediterranean cooking so delicious.
The food patterns on the shores of the Mediterranean Sea were largely influenced by the three main monotheistic faiths succeeding in this area: Judaism, Christianity, and Islam [7]. These religions also adopted, maintained alive, and held as sacred some of the essential components of the Mediterranean lifestyle [11].
A traditional Mediterranean diet consisting of large quantities of fresh fruits and vegetables, nuts, fish, and olive oil—coupled with physical activity—can reduce your risk of serious mental and physical health problems by: Preventing heart disease and strokes.